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Important: Make sure a warmup set is done before every exercise to prevent injury.
Monday - Chest & Back
4 sets incline bench press 8-10 reps
4 sets dumbell bench press 8-10 reps
4 sets cable crossovers 10-12 reps
4 sets Seated Hammer Strength Rows 8-10 reps
4 sets Cable Pulldowns 8-10 reps
Wednesday - Legs & Abs
4 sets Leg Presses 8-10 reps
4 sets Leg Extensions 8-10 reps
4 sets Leg Curls 8-10 reps
3 sets Seated Calf Machine 8-10 reps
2 sets Hyperextensions 12-15 reps
4 sets Ab Machine
4 sets Crunches
Friday or Saturday - Arms & Shoulders & Abs
4 sets Dumbell Shoulder Presses 8-10 reps
4 sets Dumbell Side Lateral Raises 8-10 reps
4 sets Dips 8-10 reps
4 sets Rope Pressdowns 8-10 reps
4 sets Barbell Curls 8-10 reps
4 sets Dumbell Hammer Curls
4 sets Crunches
2 sets Hanging Leg Raises
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